Strength: Strict Press
Warm up: 2x3 @ 55-65%
Working Sets 4x 3 @ 80%
Super Set: Ring Rows 4x12
Conditioning: 4 Rounds
Each Round is 3 Minutes:
50 Double Unders / DB Hop Overs
12 Hang Power Snatch (95/65)
Max Reps Push Ups
Rest 1 Minute Between Rounds
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans